The Jack Reacher

Like the man who can seemingly solve all problems, Jack Reacher, this workout targets various big muscle groups and gives you an excellent quick workout if you have limited time and space.

  • Level: Yellow Belt
  • Focus: Strength
Round 1 Round 2 Round 3 Round 4
25 Burpees 25 Burpees 25 Burpees 25 Burpees
10 Pullups 10 Pullups 10 Pullups 10 Pullups
20 Pushups 20 Pushups 20 Pushups 20 Pushups
30 Squats 30 Squats 30 Squats 30 Squats
REST: Take 20 deep breaths REST: Take 20 deep breaths REST: Take 20 deep breaths REST: Take 20 deep breaths

Try it out and let me know what you thought/felt!

The Frank Dux

Like Bloodsport’s Frank Dux, this workout looks like a nice guy on the outside, but is a real tough son of a gun on the inside. Power through all three rounds at full steam ahead and you’re ready to take on the Kumite!

  • Level: Green Belt
  • Focus: Strength, Speed, Resilience
Round 1 Round 2 Round 3
15 Pullups 15 Pullups 15 Pullups
20 Burpees 20 Burpees 20 Burpees
50 Situps 50 Situps 50 Situps
15 Pushups 15 Pushups 15 Pushups
20 Burpees 20 Burpees 20 Burpees
2x 30m Shuttle Run 2x 30m Shuttle Run 2x 30m Shuttle Run
REST: Take 20 deep breaths REST: Take 20 deep breaths

Try it out and post your feedback!

The Sarah Connor

Like Terminator’s Sarah Connor, this workout is as tough as they get, especially when performed without any breaks and at relentless pace as if chased by the T800 itself!

  • Level: Yellow Belt
  • Focus: Endurance, Resilience, Core Strength
Round 1 Round 2 Round 3 Round 4 Round 5
40 Jumping Jacks 40 Jumping Jacks 40 Jumping Jacks 40 Jumping Jacks 40 Jumping Jacks
30 Knee Kicks 30 Knee Kicks 30 Knee Kicks 30 Knee Kicks 30 Knee Kicks
20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers
10 Roll Ups 10 Roll Ups 10 Roll Ups 10 Roll Ups 10 Roll Ups
Round 6 Round 7 Round 8 Round 9 Round 10
40 Jumping Jacks 40 Jumping Jacks 40 Jumping Jacks 40 Jumping Jacks 40 Jumping Jacks
30 Knee Kicks 30 Knee Kicks 30 Knee Kicks 30 Knee Kicks 30 Knee Kicks
20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers
10 Roll Ups 10 Roll Ups 10 Roll Ups 10 Roll Ups 10 Roll Ups

That’s right, 10 rounds! Are you ready? 🙂

The John Mason

Like the former British SAS soldier John Mason in The Rock, this workout might not look very tough, but don’t be fooled, treat this without the due respect and it will bring you to your knees. Make sure you have a good, even surface with sufficient space at both ends of your 30m sprint straight, so that you can go directly into the pushups after your dash without wasting time!

  • Level: White Belt
  • Focus: Endurance, Speed, Explosive Power
Round 1 Round 2 Round 3 Round 4
10 Tuck Jumps 10 Tuck Jumps 10 Tuck Jumps 10 Tuck Jumps
30m Sprint 30m Sprint 30m Sprint 30m Sprint
20 Pushups 20 Pushups 20 Pushups 20 Pushups
20 Jumping Lunges 20 Jumping Lunges 20 Jumping Lunges 20 Jumping Lunges
REST: Take 20 deep breaths REST: Take 20 deep breaths REST: Take 20 deep breaths

Try it out and let me know your time and thoughts!

The Jack Ryan

Done right, this workout can prepare you for anything, just as you would need to be if you were a deskbound CIA analyst suddenly thrown into the deep end of the spy world! All of the major muscle groups are targeted, and the short rest at the end of each round allows you to recover your composure and go all out time after time again!

  • Level: White Belt
  • Focus: Strength Endurance and Speed
Round 1 Round 2 Round 3 Round 4 Round 5 Round 6
5 Pullups 5 Pullups 5 Pullups 5 Pullups 5 Pullups 5 Pullups
10 Pushups 10 Pushups 10 Pushups 10 Pushups 10 Pushups 10 Pushups
15 Situps 15 Situps 15 Situps 15 Situps 15 Situps 15 Situps
20 Squats 20 Squats 20 Squats 20 Squats 20 Squats 20 Squats
25 Knee Kicks 25 Knee Kicks 25 Knee Kicks 25 Knee Kicks 25 Knee Kicks 25 Knee Kicks
REST: Take 15 deep breaths REST: Take 15 deep breaths REST: Take 15 deep breaths REST: Take 15 deep breaths REST: Take 15 deep breaths REST: Take 15 deep breaths

Give it a try and tell me what you think!

The John Creasy

Like Man on Fire’s John Creasy, this workout can be gentle and mellow (excellently suited for a quick warmup before the real deal), or if necessary or desired, one tough SOB. If – and only if – you are properly warmed up, perform each round of jumping jacks as fast as possible (sub 30 seconds, anyone?), and not only will your heart go racing, but your shoulders will also remind you of a good session done the next day!

  • Level: White Belt
  • Focus: Endurance, Speed
Round 1 Round 2 Round 3 Round 4 Round 5
50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks
100m Sprint 200m Sprint 400m Sprint 200m Sprint 100m Sprint
REST: Take 10 deep breaths REST: Take 10 deep breaths REST: Take 10 deep breaths REST: Take 10 deep breaths REST: Take 10 deep breaths

Give it a go and let us know your time and feedback!